ESPA expert shares 5 easy tips for a healthier you in the new year

It’s not too late to set your resolutions, especially if it’s related to your health. Amber Parry, Wellness Supervisor and Yoga, Pilates & Meditation teacher at ESPA is here to share five wellness tips to help you on your journey to a healthier year.

Tip 1: Turn exercising into a habit

How to exercise more, tips from ESPA expert

If you want to make 2015 the year you stick exercising frequently, you first need to be clear of your goal. Set a realistic goal and be specific about what you wish to achieve within the time frame.

Then identify realistic time slots in your weekly schedule where you can participate in something you enjoy doing. There’s no point trying to mentally commit to something when your heart is not in it.

If you’re a visual person, assemble a vision board and use it as a reminder of what the goal is, the desired outcome and how it might feel to have achieved the goal.

How ESPA can help: All ESPA’s Lifestyle Retreats include a Lifestyle Consultation. During this session, the consultants will address any key areas of concern from a holistic perspective. They’ll also spend time looking at your short-term goals and how to lead them to become long-term goals.

Tip 2: Decrease stress and anxiety by meditating

Destress by meditating at ESPA at Resorts World Sentosa

If you are experiencing burn out, try meditating. Research has demonstrated the the measurable influence of meditation on the brain. There is also research that has proved that mindfulness programs can make us feel happier, have greater emotional resilience and take fewer sick days.

The best way is to meditate little and often than to have a large meditation splurge once in a while. The best time of the day is early morning as the mind (and the world) is less hectic upon waking.

Getting the guidance of an experienced meditation teacher to help you find the type of meditation that is suitable for you can be a good starting point.

How ESPA can help: ESPA has a Meditation and Pranayama class offered on Sunday mornings at 9 am. Private classes are also available.

Tip 3: Start eating healthier

tangerine-asian bouillabaisse
Asian Bouillabaisse

Healthy eating is not just about portion size but it’s also about the quality of food taken. The best place to start with a diet that consists of a variety of whole foods.

Whole foods are foods that have as little processing as possible. Fruits and veggies, beans and legumes and grains like brown rice are considered whole because they haven’t been altered from their natural state. Whole foods don’t contain additives like salts, fats or other preservatives that you’d find in processed and refined foods.

How ESPA can helpTangerine at ESPA serves food that is both healthy and tasty. Expect new flavours at Tangerine when Thai Celebrity Chef Ian Kittichai comes on board as consultant chef.

Tip 4: Start sleeping better

Getting regular exercise, setting routine bed and wake times, limiting stimulants before going to bed (caffeine and alcohol intake, television, electronic devices) and improving the sleep environment can all help to improve the quality and quantity of your sleep.

Sleep needs vary with age and between men and women. There is no magic number but generally speaking, taking between 7 to 9 hours of sleep is recommended for adults. Women tend to need more  8 to 9 hours, as the way they use their brain during waking hours is different to men.

Practices such as Yoga Nidra or restorative Yoga poses can also help train the mind-body to consciously relax.

How ESPA can help: Taking time for sleep and restoration is an integral part of services available at ESPA. With any 60 minute treatment booked (except manicure & pedicure), you can enjoy the use of all ESPA facilities which include the Sleep Zone.

Tip 5: Develop better posture

Develop better posture with yoga

Since the central nervous system is responsible for integrating sensory information and responding, the posture we take has a direct effect on the way we respond to our environment. Having good posture enables the body to function at its best and support natural movement.

The body works far more efficiently when good posture is taken, and therefore reduces fatigue and repetitive strain injuries.

Good posture is not possible without having healthy muscle condition. Muscles that are strong and flexible in equal measure are the hallmarks of your overall fitness.

Exercise that strengthens and stretches the core muscles of the spine will put you in good stead for being able to get the most efficiency from the body. Regular gym work outs, swimming and cross training these with Yoga, Pilates or Qi ‘Gong will all work wonders for the body and mind.

How ESPA can help: ESPA offers scheduled classes for Qi Gong, Tai Chi, Yoga Flow and Spinal Analysis..

About the expert

Amber Parry is the Wellness Supervisor and Yoga, Pilates and Meditation Teacher at ESPA at Resorts World Sentosa. Amber comes from a background of dance, Yoga and Pilates. She has been a practitioner of Yoga and meditation for 22 years and teaching for 12 years.

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